You don't need a gym in order to get a good workout. Going to the gym may provide motivational benefits and easy access to equipment, but working out at home may allow you to complete your daily exercises more consistently. Working out without a gym may require that you purchase some equipment so that you can effectively develop all of the major components of physical fitness.
Components
A comprehensive workout program improves and develops all five components of physical fitness, which include cardiovascular health, muscular strength, muscular endurance, flexibility and body composition. Improve your cardiovascular health by completing regular cardiovascular exercise, such as running. Your muscular strength and endurance can be developed with strength training. As you participate in both cardiovascular exercise and strength training, you will work towards reaching and maintaining a healthy body composition. Incorporate stretching at the end of each workout session to improve your flexibility.
Cardiovascular Exercise
A gym provides you with stationary cardiovascular equipment, but without a gym, you can complete a variety of activities to develop your cardiovascular endurance. Running requires only a pair of shoes and is the most effective activity for burning calories. You can also walk, jump rope, rollerblade, bike and do jumping jacks. If you're looking to cut body fat, try to do 30 to 60 minutes of cardiovascular exercise at least four to six days per week. If you're interested only in developing your cardiorespiratory system, you can do so by doing 30 minutes of exercise three days per week.
Strength Training
With a few pieces of equipment, you can set yourself up to complete a full-body strength training program. Purchase a set of interchangeable dumbbells and a mat. If possible, also acquire an exercise ball. With these items, you can complete an array of strength training exercises, including push-ups, chest presses, chest flys, shoulder presses, upright rows, lateral raises, bicep curls, overhead tricep extensions, tricep kickbacks, squats, lunges, dead lifts, calf raises and abdominal crunches. If you're interested in increasing lean muscle, lift three days per week with a day of rest in between and complete three to four sets of six to 12 repetitions of each exercise. Those who want to improve strength should lift twice per week with two days of rest in between and complete two to three sets of four to eight repetitions of each exercise.
Upper Body Exercise Techniques
To complete push-ups, place your hands at chest level and slightly outside your shoulders with fingers pointed forward. Keep your torso tight as you bend your elbows and lower your chest down to the, continuing until your elbows bend just passed 90 degrees. To complete chest presses, lie on your back and extend your elbows to hold the dumbbells over your head and palms facing your feet. Bend your elbows and allow them to fan out, bringing the dumbbells down to your chest level. Chest flys utilize the same starting position as chest presses, but palms instead face each other. Keep your elbows straight as you open up your arms as if offering someone a hug. Shoulder press begins with the dumbbells held at your shoulders with palms facing in front of you. Extend your elbows to raise the dumbbells over your head and have them meet at full elbow extension. To complete upright rows, hold a dumbbell in each hand and let your arms hang down in front of you with palms facing your thighs. Bend your elbows and allow them to fan out so the dumbbells raise up next to your torso.For lateral raise, allow your arms to hang by your side with palms facing your thighs. Keep your elbows straight and raise your arms up until they are parallel with the floor. Bicep curls also begins with arms hanging down, this time in front and with palms facing out. Bend your elbows to raise the dumbbells. An overhead tricep extension begins with arms straight up towards the ceiling and palms facing each other. Bend your elbows so the dumbbells are lowered behind your head. Kickbacks and completed one arm at a time. Use a split stance and bend over at the waist so that your torso is parallel to the floor. Then raise your arm up so that your upper arm is parallel with the floor and the elbow is bent so the dumbbell hangs down. Extend your elbow to bring your lower arm parallel to the floor.
Lower Body Exercise Techniques
When completing squats, place your feet slightly wider than your hips and point your toes forward or slightly outwards. Push your butt back and you bend your knees to lower down into a sitting position. Continue until your thighs are parallel with the floor. To complete lunges, make a large step forward with one foot and while keeping your torso erect, lower the back knee down towards the floor. Return your foot back to starting position and repeat with the opposite foot stepped forward. To complete dead lifts, hold on to dumbbells and allow them to hang down in front of you with palms facing your thighs. Place your feet at shoulder-width with toes pointed forward. Push your butt back to bend over at the waist, keeping your back straight. For calf raises, hold a dumbbell in each hand and let your arms hang down by your side. Keep your knees straight and raise up onto your toes.
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